MUD - Base #3 - Transition Week - Thursday
Macrocycle: “Murph’s Up Dude” - Week 13 of 25
Mesocycle: Base #3 Transition
Week: 1 of 1
IN ADDITION TO THE MOBILITY WE DO IN CLASS,
Perform 10+ Minutes of Mobility, at Home, Every Day
Your lifestyle habits are what make you are fit, functional, and healthy.
Section 1
In Any Order:
3min Easy* Run**
3min Easy* Row
3min Easy* Run**
3min Easy* Air Bike
Then, FIIT
20 DB Get-ups***
40 KB One-arm Russian Swings***
60 AbMat Sit-ups
80 KB Russian Swings
100 Air Squats
200m KB One-arm Farmer's Carry*** (Heavy)
*Easy = Your pace that, fresh, could be maintained for 2+ hours.
Article: MovementLink’s Cardio Pacing Tables
**Run Suggestions
Sub 7:30 Best Mile: 550m
7:30-10:00 Best Mile: 400m
10:00+ Best Mile: 300m
***Equal Amounts of Work on Both Sides